Scallops with Caponata & Roasted Cauliflower Purée

Fat 49%Carbs 27%Protein 23%
Percent Calories

1 serving of scallops with caponata & roasted cauliflower purée contains 307 Calories. The macronutrient breakdown is 27% carbs, 49% fat, and 23% protein. This is a good source of protein (33% of your Daily Value), potassium (17% of your Daily Value), and vitamin b12 (74% of your Daily Value).

Makes
4 servings
Prep Time
20 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Preheat oven to 425°F. Line a large rimmed baking sheet with foil and mist with cooking spray. Spread cauliflower on the sheet, mist again, and sprinkle with 1/4 tsp plus 1/8 tsp salt. Roast for 20 minutes, then toss with a spatula.
  2. Add garlic to the baking sheet and continue roasting until cauliflower is browned and very tender, 15 to 20 minutes more.
  3. In a food processor, combine cauliflower and butter. Remove skin from garlic and add to the processor. Turn on high and slowly pour milk through the feed tube. Purée until smooth, scraping down the bowl as needed.
  4. For the caponata, heat a large nonstick skillet on medium. Add nuts and toast, stirring frequently, until golden brown, 3 to 4 minutes. Transfer to a small bowl and set aside.
  5. Mist the same skillet with cooking spray and heat on medium. Add onion and cook, stirring frequently, until lightly browned and translucent, 4 to 5 minutes. Add tomatoes, remaining 1/8 tsp salt, 1/4 tsp black pepper, and pepper flakes. Cook, stirring frequently, until tomatoes just begin to soften, 3 to 4 minutes.
  6. Reduce heat to low and add raisins, vinegar, and capers. Stir until combined and heated through, 1 to 2 minutes. Remove from heat and stir in 3 tbsp parsley and nuts.
  7. Pat scallops dry with a paper towel and sprinkle with remaining 1/2 tsp black pepper. Heat a large heavy skillet on medium-high. Working in two batches, heat half of the oil and add half of the scallops. Cook until the bottom sides are deep golden brown, about 3 minutes. Turn and cook until opposite sides are browned and scallops spring back slightly when pressed in the center, about 2 minutes more. Transfer to a plate and cover to keep warm. Repeat with remaining oil and scallops.
  8. If cauliflower and caponata have cooled, reheat on low while scallops are cooking. Transfer cauliflower to a medium saucepan if needed. Divide cauliflower, scallops, and caponata evenly among plates and sprinkle with remaining 2 tbsp parsley.

Nutrition Facts

For 1 serving of scallops with caponata & roasted cauliflower purée (335g)

NutrientValue%DV
Calories307
Fats17g 22%
Saturated fats4g 21%
Trans fats0.1g
Cholesterol39mg 13%
Sodium852mg 37%
Carbs22g 8%
Net carbs18g
Fiber3g 11%
Sugar11g
Protein18g
Calcium95mg 10%
Iron2mg 24%
Potassium785mg 17%
Vitamin D1μg 4%
Vitamins and Minerals
Alpha carotene56μg
Beta carotene504μg
Caffeine0mg
Choline120mg 22%
Copper0.2mg 26%
Fluoride24μg
Folate (B9)80μg 20%
Lycopene1438μg
Magnesium70mg 17%
Manganese1mg 41%
Niacin2mg 12%
Pantothenic acid1mg 19%
Phosphorus512mg 73%
Retinol43μg
Riboflavin (B2)0.1mg 10%
Selenium17μg 31%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU1032IU
Vitamin A88μg 10%
Vitamin B122μg 74%
Vitamin B60.3mg 21%
Vitamin C48mg 53%
Vitamin D IU24IU
Vitamin D20μg
Vitamin D31μg
Vitamin E2mg 15%
Vitamin K103μg 86%
Zinc2mg 18%
Sugars
Sugar11g
Sucrose0.4g
Glucose4g
Fructose4g
Lactose2g
Maltose0g
Galactose0g
Starch3g
Fats
Saturated fats4g 21%
Monounsaturated fats8g
Polyunsaturated fats3g
Trans fats0.1g
Fatty Acids
Total omega 30.1g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.4g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.1g
Tyrosine0.5g
Valine1g

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